The David Haye Strength Fat Burn Workout

This Workout Ain't Pretty, But It Will Burn The Fat Right Off

Welcome to your Workout of the Week. And, this time, we've got you someone whose fitness is keeping him at the top. A man who knows how to come come bigger and stronger. A man who, it seems, can't be beaten at the moment. Are you ready to go toe-to-toe with him?

WHO'S MY NEW PT?

David Haye, former boxing world champion in two classes and regarded as one of the best boxers of our generation. He's got an 82% knockout rate. And has defeated six world champions to date. Oh – and, at 35, he came back out of retirement this year looking in the best shape of his life. His first round KO of Mark de Mori in January is testament to that. So you're in for a treat.

WHAT ARE WE DOING?

"This is my high intensity off-season strength/cardio circuit, based on a 30 seconds on, one minute off ratio," he says. "Recovery can be increased/decreased depending on fitness levels, as can the number of rounds. The intensity is also great for keeping my body fat in check. We aim for two sessions per week outside of strength sessions and padwork drills."

WHAT IS IT GOOD FOR?

Increasing strength, aerobic capacity and fat burning.

DIFFICULTY LEVEL

"The workout can be adjusted as it’s time-based; beginners could start with two rounds whereas advanced gym-goers could decrease the rest period to 30-45secs and go up to 12 rounds (extremely tough)."

THE WORKOUT

"There are six exercises – 30 secs on then 1 min recovery on each. Repeat for 2-3 rounds if you're a beginner, 3-6 for intermediate and 6-12 if you're advanced, with 45 secs recovery only. Good luck..."

Woodway Curve Sprints – The Curve is a non motorised treadmill, therefore user powered! No escaping this one. All out balls to the wall sprint. This can be done on a regular treadmill but we increase the incline severely to a hill sprint, this sets up the heart rate for the rest of the circuit.

Battle Ropes – Great for shoulder conditioning, we use a variety of combinations on alternate arms, double arms, circular movements etc. Just have fun with it. Execute as hard as possible.

Keiser Belt Squat – The belt squat is a great piece of equipment for squatting without spinal loading (it's a specialist machine, you may need to google it to check your gym has one!). We work using speed squats with low loads – you could also try a kettlebell goblet squat (for those without the machine), again with emphasis on speed of movement not load.

Medball Slam – Find a heavy(ish) medball say 6-10kg. Slam it in the ground as hard and as fast as you can. Simple!

Keiser Runner – This is an absolute killer! The Keiser Runner is the latest machine to be added to my gym, drive as hard as you can. The alternative is a sled push with a light load, focusing on foot speed; avoid heavy slow drives and aim for distance covered.

Overhead Press – Take a 10-20kg bar and complete as many reps inside 30secs, aim to beat reps each circuit.

60 sec recovery or wait for heart rate to drop by 50 beats from the end of the circuit if you're monitoring it. Raising your hands triumphantly in the air is strictly optional.

âDavid Haye is working with Vauxhall for its Great British Legends campaign, which celebrates over 35 years of the legendary Vauxhall Astra by profiling other iconic British figures.